"Vagabond Beach Day and Speciality Classes this Weekend"(8.10.2012)

Vagabond Reminder of Speciality Classes this Weekend:

Saturday, August 11th @ 10:00 am: Gymnastics Class

Sunday, August 12th @ 8:45 am: Running Club

Sunday, August 12th @ 11:00 am: Kettlebell Class

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin August 20th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond Beach Day on August 18th @ Horseneck Beach(Westport, Ma)*

Vagabonds we will be kicking off our First Annual Beach Workout and Hangout Day on Saturday, August 18th @ Horseneck Beach in Westport, Massachusetts. We have had some great interest in this event, so now we have made it possible. We are trying to the number of people who will be coming to this event, so we can get an idea of who will be coming, and also planning for the logistics of the workout. We will leave Vagabond by 9 am, so we can have plenty of time to get down there, and also prepare for the workout. The workout will be simple and fun, and all Vagabonds and Family Members are invited. Children are also welcome to come and hang for the day, so please mark this on your calendar and make sure you are at Vagabond for this event. We are planning on meeting between 8:30 am and 9:00 am, so please mark in your calendar, and please let Kevin know if you will be attending.

I. Dynamic and Mobility Prep Warm Up:

5 minutes of movement prep work
5 Minutes of Foam Rolling
*Lower Back and Hamstrings*
2 rounds of
wall angels x 5
wall squats x 5
sit-ups x 10
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. High Bar Back Squat, 6-8 reps x 4 sets @ 20×1, rest 3 minutes.
A2. Strict Supinated Pull Ups, 8-10 reps @ 30×0 x 4 sets, rest 3 minutes.
*Level 1: Banded Pull Ups, 6-8 reps x 4 sets or Strict Rows @ 30×0, 8-10 reps x 4 sets*
B. 3 Rounds for time of the following:
8-12 Thrusters @ 75/45, 65/35
10 Burpees
Goal: 4 Minutes or below, please write scores on board.
B. Competition Phase:
A. Clean and Jerk, work to a heavy single, do not make this a 1 rep max, no more than 5 sets, no misses, all good sets, rest 3 minutes between sets.
B. Clean Tech, same as Monday, work on something that is a problem in your clean, either first pull, second pull, or third pull. You have 10 minutes, so make it count, work with light weight, and concentrate on tech.
C1. 5 touch n go hang power cleans @ heavy weight, no misses, and all touch n go x 3 sets, rest 1 minute.
C2. Ring Push Ups x 12-15 reps x 3 sets @ 40×0, make these tough, but get in the rep range prescribed, rest 1 minute.
C3. Strict Pronated Pull Ups @ 30X0, 8-10 reps x 3 sets, follow the tempo and stay in rep range, girls can use bands if needed, rest 1 minute.
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